Seasonal Bedroom Refresh Tips for Better Sleep

Have you been losing sleep recently? Maybe you wake up in the middle of the night, rummaging through your bed, with no idea why. Well, you're not alone. Approximately 35.5% of Americans woke up nightly at least three nights a week, says one sleep study. (1)

While you may attribute this phenomenon to stress, TV watching, or your noisy neighbors, your bedroom setting may be playing a greater part than you realize. As the seasons change, so do your needs for sleep. That bed sheet you used last summer might not be as comfortable as you would have thought for winter.

A few timely adjustments to your environment may be the easy key to improved sleep all year long. With that said, below are some room refresh tips for each season to ensure you have a restful sleep.

Swap Out Bedding Based on the Season

You need to switch out your bedding with the seasons to keep your sleep environment cozy and comfortable. For instance, in the warmer months, go for lightweight and breathable sheets. When winter comes, use flannel, down, or fleece to stay warm. Adjusting your bedding layers will help regulate your body temperature and avoid those annoying night sweats or chills that can disrupt your sleep.

Likewise, you need to do something with your mattress. If it’s not as firm or comfy as before, it might be time to upgrade it. Look for a major sleep brand that offers a wide selection of mattresses designed for different sleep styles and climate needs. The right mattress can help you sleep through the night without waking up sore, sweaty, or feeling like you didn’t get any rest at all.

Your pillow needs to match the season, too. In hot months, cooling gel or moisture-wicking pillows can keep you comfortable. When it's colder, memory foam or down pillows offer better insulation and pressure relief. Having seasonal options on hand makes it easier to adapt to shifting temperatures without sacrificing sleep quality.

Rearrange Furniture to Maximize Light and Airflow

Take a good look at how your primary bedroom's furniture is arranged. Sunlight can really affect your sleep cycle, and having good airflow is crucial for your comfort at night. So, when the seasons change, consider rearranging your bed or seating to take full advantage of natural light during the day and dodge those chilly drafts at night.

If you’re looking for a little more flexibility in how or where you sleep, why not consider adding a couch you can sleep on? Sofa beds are a practical option when you feel like switching things up, such as if you want to sleep closer to an open window or even in front of your fireplace during colder months.

Unlike traditional beds, sofa beds are easier to move around. Having an extra sleep surface gives you more control over your comfort without needing to overhaul your entire room.

Adjust Lighting to Match Daylight Changes

Your sleep cycle, also known as your circadian rhythm, is directly influenced by light. So, as the daylight hours stretch or shrink, you'll need to adjust your bedroom lighting setup that complements your room's paint color to support your body’s natural signals.

During the summer, use blackout velvet curtains or shades to keep the early morning sun from waking you up too early. Then, when fall and winter come around, create a warm and cozy atmosphere with soft bedside lamps or dimmable overhead lights to compensate for those shorter days.

In the evening, avoid harsh white or blue light, as it can mess with your body’s ability to wind down. Studies show that blue light at night suppresses melatonin (your sleep hormone) more strongly than other types of light.

In one experiment, 6.5 hours of blue light exposure suppressed melatonin for twice as long and shifted circadian rhythms twice as much as green light exposure (three hours compared to 1.5 hours). That’s a big deal if you’re trying to stick to a healthy sleep schedule. (2)

To support better rest, stick with warmer-toned lighting at night and use dimmers or timers to help signal to your body that it’s time to wind down. Keeping things low and warm will surely help your body naturally prepare for sleep.

Refresh Scents and Air Quality with the Seasons

Seasonal air quality changes more than you’d expect. Spring brings pollen, summer air is humid, and winter can dry everything out. All of this affects how well you sleep.

It is estimated that indoor air pollution concentrations can be two to five times greater than those outdoors and sometimes even 100 times higher. That's a big deal when you think of the fact that most people spend around 90% of their time indoors. Night after night, inhaling dust, allergens, or dry air can disrupt your sleep, particularly if you're allergic or have respiratory problems. (3)

To maintain your air fresh and comfortable, replace HVAC filters regularly, particularly before and after allergy-filled seasons. If you have problems with pollen or dust, an air purifier will make a big difference. During the winter months, when the air can become too dry, a humidifier can help relieve breathing and prevent your skin from drying out at night.

Aromas are important, as well. For a spring and summer bedroom renewal, opt for soothing options such as lavender, chamomile, or eucalyptus. In colder weather, cedarwood or vanilla emits a warm, comforting atmosphere.

Key Takeaway

Your bedroom should change with the seasons, just like the rest of your life. By swapping out bedding, tweaking lighting, enhancing airflow, and incorporating scents, you can build a bedroom that enables fantastic sleep year-round. These subtle, seasonal tweaks cause your body to naturally adjust to the shifting environment, which makes it simpler to fall asleep and remain asleep every night.

References
1. “Why Do I Wake Up at 3 am?”, Source: https://www.sleepfoundation.org/sleep-faqs/why- do-i-wake-up-at-3am

2. “Blue light has a dark side”, Source: https://www.health.harvard.edu/staying- healthy/blue-light-has-a-dark-side

3. “Why Indoor Air Quality is Important to Schools”, Source: https://www.epa.gov/iaq- schools/why-indoor-air-quality-important-schools

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